Here is a simple 7-day starter plan to begin practicing Jain dharma in a gentle, easy-to-follow way. Each day includes a small, doable focus, with morning and evening steps.

Day 1: Ahimsa in daily life

• Morning: Begin with 5 minutes of mindful breathing. Recite Namokar Mantra (short form) to cultivate nonviolence.
• Daytime: Choose one small action to practice ahimsa (e.g., gentle speech, avoiding gossip, choosing peaceful responses).
• Evening: Reflect for 5–10 minutes on moments you avoided harm today and how you could improve tomorrow.

Day 2: Truth (Satya) with kindness

• Morning: 5 minutes of breathing and a gentle affirmation: “Speak truth with kindness.”
• Daytime: Practice speaking truth without harshness. If a tough truth is needed, frame it lovingly.
• Evening: Journaling briefly about a situation where truth mattered and how you handled it.

Day 3: Non-stealing (Asteya) and contentment

• Morning: 5 minutes of quiet reflection on not taking what isn’t given.
• Daytime: Be mindful not to take anything that isn’t freely offered—material or time.
• Evening: Note one thing you were grateful for today and one thing you let go of wanting.

Day 4: Chastity (Brahmacharya) or mindful use of senses

• Morning: 5 minutes of breathing; set a simple boundary for senses (e.g., less screen time, modest speech).
• Daytime: Make a small choice that protects purity of thought, word, and deed.
• Evening: Reflect on how your senses guided your choices today; plan a small adjustment for tomorrow.

Day 5: Non-attachment and cleanliness (Aparigraha and Sauch)

• Morning: 5 minutes of clean, focused breathing; repeat a line about non-attachment.
• Daytime: Declutter or neutralize one area (a drawer, a screen, a habit) to reduce dependence.
• Evening: Quick self-purge: write down one thing you can let go of to gain more peace.

Day 6: Penance, reflection, and mindful fasting (optional light)

• Morning: 5 minutes of self-reflection on mistakes and how to learn from them.
• Daytime: If comfortable, adopt a very light fast window (e.g., skip snacks once) or simply practice restraint in actions (fewer reactions, more patience).
• Evening: Forgiveness practice: forgive yourself and others for today’s slip-ups; renew intention for tomorrow.

Day 7: Samayik (time-bound contemplation) and gratitude

• Morning: Prepare for a short Samayik session (even 15 minutes if new): sit quietly, breathe, observe thoughts non-judgmentally.
• Daytime: Throughout the day, pause for a short, mindful minute several times to return to calm awareness.
• Evening: Write or mentally note three things you’re grateful for and one practice you’ll carry forward.

Optional daily structure (all days)

• Morning: 5–10 minutes of quiet reflection or Namokar Mantra recitation; plan the day with a calm, nonviolent intention.
• Midday: Short pause (1–3 minutes) for mindful breathing or gratitude.
• Evening: 5–10 minutes of reflection on ahimsa, satya, asteya, brahmacharya, and aparigraha in daily actions; jot down a single improvement for tomorrow.
• Food: Emphasize simple, sattvic meals; avoid root vegetables if you’re following stricter Jain practice (common among some Digambar and Shwetambar communities).

How to adapt for Digambar vs. Shwetambar

• Digambar emphasis often highlights renunciation and ascetic practices; you can start with restraint and mindful living, gradually extending practice as comfortable.
• Shwetambar emphasis can include more ritualized puja and temple-centered routines; you can fold in simple daily puja, readings, or prayer with the same ethical aims.
• Both traditions value nonviolence, truth, non-stealing, chastity, and non-attachment. Start with the 7-day plan at a comfortable level and adapt slowly.

Key suggested practices to keep simple

• Namokar Mantra (short form) daily for humility and nonviolence.
• Samayik: a focused, pause-for-thought meditation (even 15–20 minutes when possible).
• Satsang or listening to a short Jain teaching or stotram (optional, if you have access).
• Vegetarian meals, clean habits, and respectful speech.

If you’d like, I can tailor this plan to your daily schedule (work, school, family) or convert it into a printable 7-day checkable plan.

You can read more here